Episode 436: Tara LaFerrara: Why Strength Training Beats Cardio for Women's Long-Term Health
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What is the debate between cardio and strength training for women?
You don't even have to tell me, but I'm going to ask you anyway. Cardio versus strength training for women. Strength training is always queen in my book. I'm not saying don't do cardio. I just recorded a podcast recently on this. Do cardio if it feels good, if you like it, if you enjoy it, awesome. Strength training is so much more valuable for women as we age. And I would highly recommend doing that over cardio. However, is cardio great for your heart health and multitude of other reasons? Absolutely.
Why is strength training considered superior for women's health?
But you can get that without sitting on the Stairmaster for 30 minutes or going out for a run when you don't like it. But the other thing about, well, the thing with me with cardio is I feel better after I do cardio because you sweat more. Also for my cognitive, for your mental health, for your brain to like, for my brain to like really kind of activate, I need to do cardio. The downside of doing cardio is that I get so hungry and I end up eating triple the calories that I would otherwise not have had because of the amount of calories burned, right? So there's like this like weird balance that you have to do, right? Like you have to constantly balance out. Like if I do really intense cardio, right?
not just me when people do really intense cardio they tend to eat a lot more so how do you how do you kind of rectify this problem right like don't do cardio so they won't eat as much because that's what happens too if i don't do my cardio i definitely won't eat as much i won't be as hungry yeah i think this is twofold the first thing is with cardio are you doing it because you truly enjoy it or are you doing it because you're more chasing the sweat chasing the sweat
How does cardio affect hunger and calorie consumption?
And like I said, it's also better for my brain. Because when I do strength training without doing cardio, I don't sweat very much, like maybe a little bit. And my brain doesn't get activated. I'm not as sharp afterwards. I'll be better if I didn't do anything. But to me, the combo of doing cardio plus strength training in the same workout is like the king. When I have to choose one or the other, even though I know intellectually strength training is better for me in terms of my body composition, if I only have time for one, I'll always go with cardio because I know... that I'll make better choices during the day because of it. A lot of times, I'll eat healthier food because my brain is activated better. My mood is so much better.
What are the cognitive benefits of cardio?
My energy levels are so much better. Yes, I'll eat 20 times more, but it'll be healthy food. But it's more for all the mental health issues with it. Have you ever tried, you don't have to do this, but switching out that high intensity cardio with like a long walk outside? Yes, I do that all the time too. So I, yes, but like I don't do the high intensity cardio like I used to because I also think it like ruins your adrenals. And my cortisol level goes sky high. So again, it's like everybody's different. And then I end up eating way more. So for me, moderate cardio, like moderate pace, I should say, works the best. Yeah. So again, I'm not telling you not to do cardio. I just want you to look at it in a way that like, what is better for your longevity? And it's always going to be strength training. If we think about eating or just calories alone, the more muscle you have, the more you are burning calories at rest. So I am always going to be burning
a shit ton more calories at rest because I have so much muscle. And if you're looking at it from that perspective, I'm like, oh, I can actually eat more because my BMR is higher because I have more muscle mass. So if you want to just even like shift that perspective.
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Chapters
6 chapters
1
What is the debate between cardio and strength training for women?
0:33–1:04
2
Why is strength training considered superior for women's health?
1:04–2:18
3
How does cardio affect hunger and calorie consumption?
2:18–3:14
4
What are the cognitive benefits of cardio?
3:14–4:34
5
How can women transition from cardio to strength training?
4:34–6:01
6
What mindset is required for embracing strength training?
6:01–11:20
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